3.) Wild Salmon: Salmon is quite possibly the king of all fish or meats. Not only is it packed with omega-3 fats, which are often very deficient in runners’ diets, it also contains high-quality protein (about thirty grams in one serving). These omega-3 fatty acids are essential, as they help balance the body’s response to inflammation, boost heart health by promoting elasticity of blood vessels, and improve the functioning of the nervous system. For maximum health benefits, aim for farm-raised or wild-caught salmon. In case you’re not a fish-fan, grilled chicken provides a high-protein, low-fat option. Serving-Tip: Grill and consume with potatoes or whole-grain bread for a post-run dinner high on carbohydrates and protein.

2.) Fruits: I know listing ‘fruits’ seems like I may be cheating here, but there are too many that are worthy of making the list. Their natural sugars, high fiber, and wealth of vitamins make them a tasty and effective option. Key fruits to look for when choosing an optimal post-run snack include ‘berries’, bananas, and oranges. Dark purple, blue, or red berries such as blueberries, blackberries, cherries, contain high amounts of antioxidants such as anthocyanins which help to clean the body of toxins and may also assist with post-run recovery and muscle repair. Bananas serve as a carb-packed energy-booster. Since the yellow fruit has such a high-glycemic index, their uptake will be rapid and will help to replenish energy quickly. They also contain high amounts of potassium which helps muscles to contract, aids in fluid balance, and assists in maintaining blood pressure.

1.) Chocolate Milk: Coming in at the top spot on the list is good ol’ skim (or 1% if that’s all you can find) chocolate milk. While it may not contain the antioxidants and vitamins of vegetables or fruits, chocolate milk contains the optimal 3:1 ratio of carbohydrates to protein and is packed with protein and calcium, both crucial elements for muscle growth and bone health. A study in the International Journal of Sport Nutrition and Exercise Metabolism found that chocolate milk aidedrecovery just as well as several other prominent protein shakes and recovery drinks. Consume one cup of chocolate milk within the half-hour optimal time window to maximize its recovery benefits. If possible, search for brands such as TruMoo, which use plain sugar rather than high fructose corn syrup.

I know I’ve left of some excellent, worthy alternatives off the list, so please feel free to share with us your favorite recoveryfoods or recipes that you find most effective after your hard runs by posting a comment below or on our Facebook page!